You can always find time for exercise

The new leader of the free world makes the time to exercise. So what’s your excuse?

Amy McFadden

The new leader of the free world makes the time to exercise.

So what’s your excuse?

The “I’m too busy” mantra is so 2008. Instead, experts recommend changing your approach to fitness in 2009 by logging in shorter, but more intense, workouts.

“I feel like (people say they’re too busy) as an excuse not to work out,” said David Krysak, manager of Cardinal Fitness in Springfield, Ill. “Very few people are actually so busy they don’t have time to exercise.”

New President Barack Obama has many issues to tackle. But, according to The Associated Press, the former high-school basketball player found time to exercise during the long election campaign, and apparently has discussed turning the White House bowling alley into a basketball court.

Short bouts of intense exercise can work into nearly anyone’s schedule and might even produce better results.

Anthony Nizzio, a personal trainer and owner of two One-on-One Fitness locations in Springfield, has trained clients for 21 years. He said the most recent research “has proven beyond a doubt that small increments can work just as well as large blocks of time.”

To get the most “bang for your buck,” Nizzio said, increase the intensity of your workouts to the maximum possible you can handle.

“Low intensity doesn’t cut it. Intensity is the only thing that gets results,” he said. “The body needs to be challenged. You can spend two hours in a gym but get less out of that fitness-wise than a half-hour workout with intensity.”

Nizzio also recommended that people who are short on time focus their workouts on the largest muscle groups, such as the legs, buttocks and back. Toning up those areas will result in adding muscle tissue. More muscle means you burn more calories every day.

“The premise is, when time is limited, you want to make sure you are following an exercise prescription that is giving you maximum benefit for your cardiovascular system,” she said.

Other tips suggested by the experts:

No change required: Working exercise into your existing routine is key, Kryzak said.

“People have favorite TV shows they like to watch. They can choose to walk on a treadmill while those shows are on and that’s an easy way to fit in exercise,” he said.

The early bird: Krysak recommended getting out of bed a little earlier and working out before work.

Aud-Jennison agreed.

“Strive to get your exercise in first thing in the morning,” she said. “Research has shown that people who get their exercise in first thing in the morning are more likely to continue long term. So set your alarm half an hour earlier than you normally would each day and don’t press snooze. I’m actually tackling this issue myself.”

Mind games: Aud-Jennison’s answer to working in a workout: “I’m suggesting and committing to 15 minutes a day as a total psyche-out. Who doesn’t have 15 minutes? And then once you get exercising rarely (will you) limit it to just 15 minutes. The consistency is good because it just keeps that metabolism fire burning,” she said.

“This approach gets rid of the all-or-nothing thinking regarding exercising, which is a common barrier in exercise thinking.”

Taking more steps: Other ways to work exercise into your day include walking as much as possible, Aud-Jennison said.

“Wear a pedometer or BodyBugg and make it a game to see just how many steps you can get in throughout the day and how many calories you can burn during exercise,” she advised. “Stand and pace while talking on the phone, stand and work on your computer at a counter. Standing burns twice the amount of calories as sitting.”

Nizzio said building fitness into your day can be as simple as always taking the stairs, or choosing a parking space farther from the door.

On the road: Don’t forget to plan ahead for schedule changes such as travel so you don’t get distracted from your plan, Aud-Jennison said.

“Pack a jump rope, just in case a gym is not available or practical, so there are no excuses. Jump for as long as you can hold, walk in place and catch breath, and repeat. Resistance bands are another must for travel.”

You’ll feel better: As often as possible, Aud-Jennison said, insert a daily, family walk into your routine to foster fitness and bolster relationships at the same time.

“Have fun,” she said. “Make those games you love a part of your leisure.”

And forget the guilt, Aud-Jennison said. “Remind yourself: I cannot take care of others unless I am taking care of myself.”

On the Web

- Personal trainer Tony Nizzio: www.anthonysoneononefitness.com.

- Life coach Becky Aud-Jennison: www.beckoningbalance.blogspot.com

Games presidents play

President Barack Obama prefers to dribble his way to good health on the basketball court. How did previous presidents keep in shape during their tenures in the Oval Office?